Monday [Chest]

Flat Benchpress [Yes, yes I know....Next week drop.~]

40lbs warmup x 10
100lbs x 10
120lbs x 8
160lbs x 4
180lbs x 2 [Second rep needs assistance]

Decline Benchpress [Done with dumbells. So it's "Weight per hand"]

40lbs x 10
50lbs x 10
60lbs x 8 [3 sets at this weight]

Incline Benchpress. [Done with dumbells]

30lbs x 10
40lbs x 10 [3 sets]
50lbs x 5

Machine ones, you knoe? The ones they kepit your chest

60lbs x 10 [4 sets]

Bodweight dips

10 reps x 3 sets


10 mins jog at 9KM/h

This post has been edited by pizzaboy: Dec 2 2006, 07:21 PM

wait ah, chup.....wednesday journal
leg day

Squats:

Bar x 10 reps
30KG x 10 reps
40KG x 8 reps
50KG x 8 reps
60KG x 6 reps
65KG x 4 reps

I will be trying 70KG x 1 rep or 2 reps this Wednesday

Leg Presses

100KG x 10 reps
120KG x 8 reps
120KG x 8 reps
120KG x 8 reps

Leg Curls

50LBS x 10 reps
50LBS x 10 reps
50LBS x 10 reps
50LBS x 10 reps

Usually., I'll drink 500 ML milk before and 500ML milk+oats+honey+4 eggs after a workout

This post has been edited by pizzaboy: Jul 11 2006, 11:36 AM

Thursday [Shoulder Days]

Overhead Behind Neck Barbell Press

With Bar x 10 reps
20lbs x 10 reps
40lbs x 10 reps [2 sets]
50lbs x 8 reps [1 set]
60lbs x 6 reps [1 set]

Overhead Dumbell Press

20lbs x 10 reps
25lbs x 10 reps
30lbs x 8 reps
40lbs x 6 reps
50lbs x 3 reps

Side Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps

Front Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps

That excercise, where you lift the bar up, with your arms close together and bring it slightly foward and lower. It's for the traps

60lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps

Dips till my arms can't move anymore.
I donno why I do them for anyway, but they're pretty fun.

Yes, I really kill the shoulders. They're the weakest and smallest part. I've always been said that I don't have broad shoulders, so let's see if this helps make it broader.

OH Yeah, one more thing. When doing squats, rest the bar on your traps. It puts tremendous pressure on them.

This post has been edited by pizzaboy: Jul 11 2006, 01:43 PM

Back Day [Friday]

Deadlift

120lbs x 10 reps
160lbs x 8 reps
180lbs x 6 reps
200lbs x 4 reps [Repeat 3 sets]

Barbell Row

80lbs x 10
100lbs x 8
120lbs x 5 [Repeat 3 sets]

Behind Neck Cable Pulldown

60lbs x 10
70lbs x 8 [2 sets]
80lbs x 6 [1 set]

Cable Row

70lbs x 10 reps [Repeat 4 sets]


This post has been edited by pizzaboy: Jul 11 2006, 01:42 PM

Flat......the bench is flat

-----------

incline, the bench incline


decline, the bench decline



This post has been edited by pizzaboy: Jul 10 2006, 10:02 PM

Yokie mister darkie.....
I'm going to be doing arm workouts also soon.
They are just not growing.

Yokie. Shall do that. Tomorrow's legs day. OH.......................can you feel it babE!! WOOHOO!!! Maybe if I can stlll tahan i go kacau the bicep curls a while

4-5 days a week. Depends

hey damn you!
that's not true
that cannot be true!! No girl warms up with 65KILOS!! I hope~
you're mean.

Okay, update on my session. I failed to hit 70KG's. Body didn't allow it.

Went with;
Squats

20KG x 10 reps
40KG x 10 reps
50KG x 8 reps (3 sets)
60KG x 4 reps

Leg Press

120KG x 10 reps (3 sets)

Leg Curls

22KG x 10 reps (3 sets)

I can't feel my legs..........ouhch....
And darkie, I fricken lost weight. Baskitful, I'm at 68KG pulak. ARGH

Overhead Behind Neck Barbell Press

20lbs x 10 reps
40lbs x 10 reps
50lbs x 8 reps
60lbs x 6 reps

Overhead Dumbell Press

25lbs x 10 reps
30lbs x 8 reps
40lbs x 6 reps
50lbs x 3 reps

Side Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps


Front Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps

That excercise, where you lift the bar up, with your arms close together and bring it slightly foward and lower. It's for the traps

60lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps

Barbell Row

80lbs x 10
100lbs x 8
120lbs x 5

Cable Row

80lbs x 8
80lbs x 8
80lbs x 8

Yes I intend to add back/shoulder workout this week. I can't split shoulders and back for this week. Bleah.....this is the goal, donno if i'll achieve it

okay this is a very strange question
There' sthis guy with these stats



I can bench 180lbs 2x, Dead 200lbs x 4

However, my squat is nowhere near his. I only squat 143LBS, that's like 90lbs less than his. Kinda annoying......urgh. Still not sacrificing perfect form for weight though. Will never do tat.

Today's a Sunday, I did my chest. I had a terrible back day on Friday. Didn't do it right, so I'm intend to try that again on Monday perhaps.

Anyway, for today's chest.

Bodyweight Dips

10 reps x 4 sets

Incline Bench Press

80lbs x 10
100lbs x 10
120lbs x 8
120lbs x 8
120lbs x 8

Dumbell Decline Press

40lbs per hand x 10
40lbs per hand x 10
40lbs per hand x 10
40lbs per hand x 10

Dumbell Extensions

40lbs x 10
40lbs x 10
65lbs x 4
65lbs x 4

Chest Pec

60lbs x 4 (I got the wrong weight)
50lbs x 8
50lbs x 8

Calve raises

200lbs x 25
200lbs x 20
200lbs x 30

my calves felt, like it went through squats on the thighs.

PWO Shake

10 scoops oats + 500ml mlk + Honey

PWO meall

10 small chops of chicken
1 potato
2 eggs
Jambu batu. Sedapnyer....

today's bodyweight day.

10 reps x 3 sets of bodyweight pull-ups. Normal grip

20 reps x 5 sets of push-ups

Muay thai

gives a nice lil pump

used to learn from friends from thailand
now they're gone, so i just train with a punching bag and do a lot of fast kicks on a kicking pad.

For the knee attacks, I get my brother to hold a solid pillow and i hold one too. I do knee attacks, he does roundhouse kicks. We do it till one of us gives up first. IT's really fun.

Anyway, today's leg day.

Squats

20KG x 10
40KG x 10
60KG x 8
60Kg x 6
65KG x 6
65KG x 4

Leg Press

115KG x 10
115KG X 10
115KG X 10
115KG X 10.

Leg Curls

60Lbs x 8
60lbs x8

drive home....it's a chore okay.

Every morning, 20 times, extremely slow sidekicks, roundhouse kicks, front kicks, reverse kicks and backthrusts. Just try to hold it as long as possible without losing balance.

My bro does roundhouse kicks cuz you can't use knees in taekwondo. SO since roundhouse kicks' are like the most commonly used, he trains them. Yes, he knows it's completely useless in real life, so my bro's just training till he gets his black belt before he moves to a more advanced style of martial arts.

He was thinking aikido or karate. Bugger thinks muay thai is for people that like to fight naked and get smeared in the sweat of his opponent. Baskit....

okay, i think i've got the perfick form for deadlifts.......
well at least while holding the broomstick i can do it well...

to try this saturday.

It's not possible for me to plant a knee on my brother's face.

Everytime we have a sparring match (actually he has the bodyvest, but I don't!!) but I can never seem to hit his head with my knee. I'd jump high enough, and instead of avoiding, he'll just send a high back kick into my abs. Yes they hurt, especially when you don't have a vest.
He is pretty bloody fast and usually jumps out before I am close enough to hit his face. So usually, we'll just play around with roundhouse kicks and reverse kicks and knee attacks as well as front kicks. I don't wanna hurt hiM!! My mom'll kill me

My brother does know a lot about taekwondo, but he admits tkd isn't very useful in real life fights. Even his "Bakat" (some talented fighters group la) group leader said once;

"IF you get in a fight, taekwondo has trained you in speed. Taekwondo has trained you in resistance. Please grab a hard object and place your back onto a wall to minimize your attackers area of attack. Then hit everybody you can and immediatelly run away.

He came back devastated. Lmao!

I still think muay thai rox, rox! Oh and taichi is lots of fun and pain.

well i hope to be a 95KG muay thai fighter ....so i'm okay with martial arts discussions.

Martial arts, despite how many bodybuilders deny it, actually is more fun that weightlifting. A lotl

Aight, tmr's back day. Here's what I've got planned. The back still explodes, unlike the shoulders and chest. God they never grow, gotta find a way to make them.

Pull-ups 1-1-2

Bodyweight x 12 reps x 3 sets

Barbell Row 1-1-2

80lbs x 12
100lbs x 12
120lbs x 10
130lbs x 8
140lbs x 6
150lbs x 2

(I betcha notice I LOVE barbell rows eh? kakakak!)

Machine Rows 1-1-2

60lbs x 10
70lbs x 10
80lbs x 10
90lbs x 8
100lbs x 6

Lateral Pulldowns. 2-2-3

70lbs x 10
80lbs x 8
90lbs x 6
100lbs x 4

Deadlift

100lbs x 10
120lbs x 10
140lbs x 8



I'm damn sure I won't be able to pull deadlift with perfect form at 240lbs, so i'll just lower it all the way down.

My back responds well to workouts, better make the best of it's responsiveness before it hits a pleateau.

Alright after a long time of no updates, I shall update this again. I'm using a 5x5 system now.

A.T.G Squats:

15KG x 5 reps
25KG x 5 reps
35KG x 5 reps
45KG x 5 reps
55KG x 5 reps

Olympic Bar Bench Press:

31KG x 5 reps
54KG x 5 reps
54KG x 5 reps
59KG x 5 reps
62KG x 5 reps

Deadlift

40KG x 5 reps
65KG x 5 reps
76KG x 5 reps
86KG x 5 reps
86KG x 5 reps

Bodyweight Wide Pull-ups

8 reps x 3 sets.